The best mass building biceps routines incorporate the Max-OT principles and are revolved around free weight exercises like barbell and dumbbell curls. These basic free weight exercises allow you to achieve maximum overload on the targeted area while using a full and natural range of motion.
Using the Max-OT principles means keeping the volume of total sets low and the intensity high. Here is an example of an effective Max-OT biceps routine:
- Barbell Curls: 3 sets 4-6 reps (After warm-up)
- Standing Dumbbell Curls: 2 sets 4-6 reps
This routine may not look fancy on paper but you can be assured if you apply the intensity it will blast your biceps and stimulate maximum muscle growth.